Zifukwa Zatsopano Ziwiri Zomwe Mumafunikira Kwambiri Kuti Mupeze Ntchito / Moyo Woyenera

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Kugwira ntchito nthawi yowonjezera kumatha kupeza mapointi ndi abwana anu, kukuwonjezerani ndalama (kapena ofesi yapangodyayo!). Koma zitha kukupatsirani vuto la mtima komanso kukhumudwa, malinga ndi maphunziro awiri atsopano omwe amatsimikiziranso kuti tikugwiritsa ntchito nthawi yochulukirapo komanso osakwanira pamlingo wokwanira. (Dziwani momwe mungapezere kupsinjika kwa Sidestep, Beat Burnout, and Have It All-Really!)

Anthu aku America ndiomwe akugwira ntchito molimbika kwambiri padziko lapansi - kapena timakhala nthawi yayitali tikuchita. Timagwira ntchito pafupifupi maola 1,788 pachaka, kuposa ajapani odziwika akhama, omwe amagwira ntchito pafupifupi maola 1,735 pachaka, komanso ochulukirapo kuposa azungu, omwe amangokwana maola 1,400 pachaka, malinga ndi bungwe la Organisation for Economic Co-operation and Development. Momwemonso, kafukufuku wa Gallup chaka chatha adapeza kuti wamba waku America amagwira ntchito maola 47 pa sabata. Pafupifupi asanu ndi atatu okha pa 100 aliwonse anati amagwira ntchito yochepera maola 40 pa sabata, ndipo pafupifupi m'modzi mwa asanu mwa ife timakhala ndi wotchi kuposa 60maola sabata (ndiyo 8am mpaka 8pm!).

Koma maola onsewa sikuti amangokhala womangirizidwa pa desiki; m'malo mwake timangiriridwa ndi matangadza ndi foni. Tithokoze chifukwa chodabwitsa chaukadaulo, tonse talumikizidwa kuofesi mosasamala kanthu kuti ndife otani mkati ofesi. Ndipo ngakhale izi zitha kukhala zodabwitsa (yankhani imelo yantchito yofunika mwachangu kuchokera pabedi langa? Musadandaule ngati ndingatero!), Zikutanthauzanso kuti ntchito ikutenga maola onse masana (ntchito ina yofunika mwachangu e -makalata ndikagona? chitani maganizo!). (Dziwani zambiri zamomwe Foni Yanu Yam'manja Ikuwonongerani Nthawi Yanu Yopuma.)

Palibenso chinthu chonga "kutsekereza" ndipo, pomwe ambiri aife timangoponya manja athu ndikunena kuti, "Ndi momwe zilili," chibadwa chathu chofuna kugwira ntchito chimatidwalitsa, malinga ndi kafukufuku watsopano.

Kafukufuku wofalitsidwa mu The Lancet adapeza kuti opitilira muyeso-omwe amagwira ntchito maola 55 pa sabata kapena kupitilira apo - anali 33% omwe ali pachiwopsezo chodwala sitiroko ndipo 13% amatha kudwala matenda amtima. Kupanikizika kunavulaza ngakhale iwo omwe amangogwira ntchito maola 41 pa sabata, ndikuwonjezera chiopsezo chawo ndi 10 peresenti. Sikutinso kupsinjika maganizo. Ofufuzawo akuganiza kuti kupanikizika kowonjezereka kungayambitse makhalidwe ena owopsa monga kumwa mopitirira muyeso, ndipo kukhoza kusokoneza zizoloŵezi zabwino monga kukhala ndi nthawi yochita masewera olimbitsa thupi. (Dziwani Momwe Masewero Anu a Gym Amalepheretsa Kutopa Kwambiri.)

Si mtima wanu wokha womwe umavutika mkati mwa misonkhano ya projekiti usiku. Nthawi yowonjezera imakhudzanso ubongo wanu, malinga ndi kafukufuku wina watsopano, uyu mu Journal of Occupational Health Psychology. Ofufuza aku Germany adapeza kuti ogwira ntchito omwe adauzidwa kuti azitha kugwira ntchito panthawi yopuma anali atapanikizika kwambiri ndipo anali ndi milingo yayikulu ya cortisol yotsimikizira izi - ngakhale palibe ntchito yowonjezerapo yomwe ikufunika. Zikuwoneka kuti kungodziwa kuti mungayitanidwe ndikokwanira kuyendetsa thupi lanu mumzinda wopanikizika, womwe pamapeto pake ungayambitse mavuto azaumoyo monga nkhawa komanso kukhumudwa, atero asayansiwo. (Onani: Njira 10 Zodabwitsa Zomwe Thupi Lanu Limachitira Kupsinjika.)

Ndipo kuyesa kuika malire ndi ntchito yanu kungakhale kovuta kwa akazi. Pongoyambira, azimayi ocheperako amakhala ndi chidaliro kuti adzafika pamwamba pamunda wawo kuposa anzawo achimuna, malinga ndi kafukufuku wa McKinsey ndi Co, zomwe zikutanthauza kuti iwo omwe ali ndi diso lambiri pamalipiro nthawi zambiri amamva kuti akuyenera kulimbikira. Ndiye, Akazi Amayang'aniridwa Pansi Kwambiri Kuposa Amuna Pankhani ya Ntchito-Moyo Wabwino.

Gawo loyipitsitsa ndilakuti maola owonjezera onsewa samamasulira kuti ntchito yambiri ithe. Malinga ndi kafukufuku wa 2014 ku Stanford, maola ochulukirapo omwe mumagwira ntchito kupitilira 40 pa sabata, ndiye kuti simupanga phindu. Akuluakulu a boma ku Gothenburg, Sweden adatengera izi ndipo adayambitsa tsiku la ntchito la maola asanu ndi limodzi pambuyo poti zoyesa zam'mbuyomu zidawonetsa kuti anthu aku Sweden omwe amagwira ntchito zazifupi anali athanzi komanso opindulitsa, kupulumutsa dzikolo ndalama pakapita nthawi.

Koma simuyenera kusamukira ku Sweden kuti mukateteze moyo wanu pantchito. Yambani ndi Njira 15 Zosavuta Izi Zomwe Zidzasintha Ntchito Yanu (ndi moyo wanu!). Chifukwa kafukufukuyu ndi womveka bwino: Kuti muteteze mtima wanu, malingaliro anu, ndi zisankho zanu, ndi nthawi yoti mukanize kuyimba foni 24/7.

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